Belly fat is problematic for many people, and it becomes more of an issue with age. Not only does your metabolism slow with age, but the distribution of fat also shifts toward your midsection, even if you don't gain weight. Fighting this fat is, in a way, fighting nature, but you can win with a consistent well-balanced exercise and diet regimen that burns more calories than you consume.
Two Types of Belly Fat
There are two different types of fat that may accumulate around your abdomen. The loose fat that you can grab with your hand is subcutaneous fat, similar to the type that collects in other parts of your body. You may also have a layer of fat that lies deeper in your abdomen surrounding your organs. This is visceral fat, and it behaves differently than subcutaneous fat. It produces hormones that may increase insulin resistance and your risk of breast cancer. Visceral fat is relatively easy to lose. The visible outer layer of fat is more challenging.
Stress
Stress causes your adrenal glands to release the hormone cortisol. Its function is to limit damage to your body in a physical threat scenario. When stress is not physical, and particularly when it is prolonged, cortisol causes your body to store fat in the belly area to protect your vital organs. If you are in a state of chronic stress, diet and exercise are likely to have a limited effect on your belly fat because your body will stubbornly hold onto this particular area of fat to protect you from anticipated physical harm.
Genetics
Genetics play an important role in how your body stores and retains fat. You are likely to inherit your body shape from one of your parents. If your family has an "apple shape" physique that tends towards more padding around the midsection, this will be the most stubborn area for you in which to lose weight. The primary fat storage areas work on a "first in, last out" pattern. So, if you have a genetically-induced thicker midsection, your belly is the area where you gain weight most easily and from where you lose it last.
Exercise
If you're trying to lose belly fat through sit-ups and leg lifts, there is a reason why your efforts are unsuccessful. These exercises work out the hips, not the belly. Crunches, reverse crunches and hips lifts will help tone the belly area, but even these will not cause you to lose belly fat. Aerobic exercise, combined with a good diet and overall weight training, is the best way to tap into stored fat, which eventually will come from your belly area.
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